Bodybuilding.com - Mass Program

Monday - Chest/triceps
Tuesday - Back/Bicep
Wednesday - Off
Thursday - Shoulders / forearms / abs
Friday - Legs
Saturday - Cardio
Sunday - Abs/ calves

Monday - Chest/Triceps

Bench press - 3x 8-10
Remember what I said from before don't go too heavy or too light.

Flat Dumbbell flyes - 3x10-15
These are ment to improve the lower pecs. Make sure that you use a little less weight with these.

Incline Cable Crossover - 3x6-8
These are ment for the upper pecs. Go a little light with these, but not too light!

Peck Deck - 3x5-10
These are ment for you pecs in general. But there mainly for the mid pecs.

Incline Dumbbell press - 4x10-15
These I want you to do the same with the flat flyes and the incline cable crossover I want you too go a little light but heavier then those two.

Dips - 2x8-10
These are a little challenging starting out, but every two weeks that you are the program I want you to add a good set of five to this.

Cable triceps extension - 3x6-10
Go a little heavier with these because you have the cables to support you.

Kick backs - 3x 6-10
For these go good and little heavy. (but not too heavy).

Tuesday - Back/Biceps

Incline Dumbbell rows - 4x10
With these I want you to use mid weight. These will build your back very well.

Bent one arm dumb bell rows - 3x10-15
These are great for your back. Use heavier weight with these.

Seated Rows - 3x6-10
With these you can go a little bit lighter but just remember if you go too light with the back muscles then they wont get anywhere.

Good mornings - 1x15
These are meant to build your lower back. Do them kind of slow so that you can give the muscles a good stretch.

Alternating Dumb bell curls - 3x6-8
These build your biceps well so use a little bit heavier weight on these.

Seated one arm dumb bell curls - 3x6-8
Get a good stretch with these.

Cable curls - 3x6-10
With these I want you too go heavy.

Wednesday - Off

Thursday - Shoulders/ Forearms/ Abs

Front lateral raises - 3x6-8
Use a barbell or a dumbbell its your choice.

Side lateral raises - 3x6-8
use two dumbbells at the same time and give it hell.

Rear lateral raises - 3x6-8
Use two dumbbells and get a good stretch.

Dumbbell presses - 2x10-15
With these you are using lighter weight for higher repetition.

Dumbbell shrugs - 4x8-10 Go a little bit heavier since this is the only exercise that you have to workout your traps.

Wrist curls - 2x15-20
use mid level weight to make your forearms look like Popeye's.

Wrist twists 1 set till failure
Till failure means to keep doing until you can't do it anymore.

Hammer curls - 2x6-8
These will help you build your forearms very well do them like you do the alternating dumbbell curls. And use the same amount of weight.

Situps - 1x30
You know how do do these next exercises so I am just going to say them.

Crunches - 2x100

Twisted crunches - 2x50

Roman chair situps - 2x25

Friday - Legs

Squats - 3x6-10
Do these kind of heavy because like the back if you don't do these heavy then they wont gain mass as quickly.

Dumbbell lunges - 3x5-8
Use heavy dumbbells.

Leg presses - 2x20
I know what you're thinking but for me I like to do these with lighter weight and do more reps. But if you prefer more weight and less reps then do 3 sets of six-eight.

Leg curl - 2x10
This is the best way to build the back of your legs (hamstrings) use heavy weight.

Leg extensions - 2x10
these are like the leg curls but reverse and they work out the front of your legs (Quadriceps) like leg curls go heavy with these.

Saturday - Cardio

Do 30 minutes of good quality cardio of your choice. Make sure that you take in a lot of water Before you start.

Sunday - Abs/ calves Situps - 2x30

Crunches - 2x70

Twisted Crunches - 2x50

Rcs - 1x20

V ups - 1x50

Seated Calf Raises - 3x10-15

Standing Calf Raises - 3x 15-20

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